‘Dhanur ’ means bow and it gives a fall backward bend to all parts of the back, combining and enhancing the benefits of the cobra and the locust.
Organising the Pose:-
1. Lie on your stomach.
2. Bend your knees hold your ankles.
3. Raise your thighs, head and chest off the floor. This is Dhanurasana.
4. In the final position the head is tilted back and the abdomen
supports the entire body on the floor. The only muscular contraction is
in the legs, the back and arms remain relaxed. Hold the final position for as long as is comfortable and then slowly relaxing the leg muscles, lower the legs, chest and head to the starting position.
5. Release the pose and relax in the prone position until the respiration returns to the normal.
DO:
Bring your head closer to your feet.
Curve your body like a bow, stretch your arms like the bow string.
DON’T:
Don’t let your ribs or your thighs remain on the floor.
BENEFITS:
Makes the spine elastic., giving it a full backward bend.
Expands the chest and lungs.
The liver, abdominal organs and muscles are massaged.The pancreas and adrenal glands are toned,balancing their secretions.The kidneys are massaged and excess weight reduced around the abdominal area.
It’s useful for freeing nervous energy in the cervical and thoracic
area, improving respiration. Dhanurasana is generally practiced after bhujangasana and shalabhasana and should be followed by a forward bending asana.
Namaste!
Neelanjana Bharadwaj- Yoga Expert